Motivation Articles

25 Ways You Could Get Back on Track Today

Don't Give Up on Your Goals!

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Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!

Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since.

Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.

4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!

5. Look at Motivational SparkPages. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.

6. Track your food today. No matter how it adds up, you’ll learn from it.

7. Update your SparkPage. It’s a visual way to track your ups and downs, but also your progress.
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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

Member Comments

  • This is a really helpful article - I read lots of articles on Sparkpeople, and this one had more practical, helpful tips than most. Thanks so much! - 3/1/2016 9:01:53 AM
  • This is a great article, esp the links to various suggestions. I need to figure out how to save articles for future reference! Thanks! - 2/1/2016 4:02:24 PM
  • Got to keep pushing toward success. - 1/26/2016 3:40:47 PM
  • I'm back to tracking at least part of the time. I seem to make it through breakfast and lunch and the first range of motion exercises of the day. Sometimes I run out of time getting the rest of my tracking done before bedtime. but I'm Sparking! - 1/23/2016 11:51:22 AM
    "Even five minutes is better than nothing." Thanks for that reminder, Nicole!! - 1/23/2016 9:40:17 AM
  • I've kept my nutrition on track but need to work on activity. Hitting the gym today. - 1/22/2016 9:23:52 AM
  • Great article. It gave wonderful pointers on how to stay on track.

    - 1/22/2016 8:50:23 AM
  • Great article! I have been back on track for 53 days now, I'm doing really great with the meal planning, I even got my self through the holidays with no problems. I am far worse at staying motivated to exercise, especially with this frigid weather. - 1/19/2016 5:43:03 PM
  • #14 is a great idea. I always check the nutritional information before I head out. There is usually always a nutritional meal at most any restaurant. Plan ahead! - 12/3/2015 9:34:56 AM
  • MSARIES007
    This is what I needed to get back on track - 12/2/2015 4:58:40 PM
  • Thank you, Love this - 11/24/2015 1:02:04 PM
  • Thank you needed this today really !!!!! - 10/4/2015 11:27:41 AM
  • Perfectly timed- I'm "back on track" starting this week, and am still at te warm-up stage, but am already feeling better (psychologically, it's amazing what knowing you're making progress does for the self-image!). Thankfully, it is summer, and most of my eercise at this point is of necessity (weekdeating, push mowing the yard, gardening) but it's a great way to get back on track. Thanks for the motivational article!! Mental readiness is a big part of this! - 7/3/2015 8:03:42 AM
  • I wish some of these articles could be written by chronically depressed people who still managed to be successful with weight loss. Tips from people like that would be helpful. - 3/25/2015 11:02:01 AM
  • 2METOO
    When you are in physical pain it is hard to get motivated. Just like the make up to get rid of the wrinkles, they are still there. Get some 60+ year olds to do some slow exercises or Sitercises
    . - 2/16/2015 9:15:57 AM

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